Announcements
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
For January receive 40% off your first order. More details have been emailed to you!
The Port
Warm-up
2:00 in Z1 Right Into…
3 Rounds:
:30 Jump Rope or Mountain Climbers
10 Air Squats – Jump Squats
8 Ring Rows
8 Push-Ups
Strength
Back Squat (5 X 5; Across at 65-70%)
Slightly heavier than last week – 1/19. Still perfect reps, with room to build next week.
Burn Strength
A1. 4 X 10 Tempo Goblet Squats (21X1)
A2. 4 X 20 Banded Glute Bridges
A3. 4 X :40 Hollow Hold
Score is Goblet Squat weight.
CrossFit Games Open 15.3
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Muscle-Up Scaling Options:
– 7 Burpee Pull-Ups
– 7 C2B + 7 Dips
– 7 Hard Pull + 7 Hard Push
Burn WOD
AMRAP 14:
7 Knee Raise Pull-Ups
14 Burpees
21 Wall Balls
Cool Down
5:00 Foam Roll Hamstrings + Lats
Gus
